SEAL Physical Training Manual

Chapter 6 Running Physical Training
Running is the most commonly used aerobic exercise method and a basic training item for physical training.This is mainly because the requirements for running technical equipment are simple, just buy a pair of comfortable running shoes.As long as you wear comfortable clothes and train properly, you can avoid injuries, stay healthy, and enjoy the physical and mental pleasure of running.This chapter introduces the training plan for middle-distance running (32-64 kilometers per week), which is sufficient for 10-kilometer track and field races and half-marathons.Some readers want to run a marathon in the future, and this chapter is filled with the relevant experiences of professional marathon runners, senior editors of running magazines, and experienced running club members.

Section [-] Introduction to Running Equipment

This book is a comprehensive training manual, edited by medical experts and physiologists, all of them have working experience in Navy SEALs or other special forces, and have authoritative expertise in physical training and special forces training.This book explains how special forces can achieve and maintain strong physical fitness. The purpose of this book is to share these experiences and skills with readers.

1.Running shoes and related terms
A pair of high-quality running shoes should have good cushioning and shock absorption, stability, and the function of controlling movement. They can provide better support and durability for the feet and prevent sports injuries.Never buy uncomfortable running shoes. "Running" magazine publishes an annual running shoe catalog every year, classifies it and summarizes the latest running shoes; you can also search online and get the latest information about running shoes on running websites.When choosing, you should try on several pairs of running shoes at the sporting goods store, walk around the store for a while, and then choose the most comfortable pair of shoes.You can also check the relevant product catalog before purchasing and choose your favorite style.

1) Internal rotation of the foot
Pronation is the natural inward rotation of the foot during walking and running.When walking and running, in most cases, the outer side of the heel touches the ground first, and as the center of gravity moves forward, the heel tilts inwards, creating a natural upward turning action when leaving the ground. This inward turning action is Called internal rotation.

Foot pronation occurs at the subtalar joint below the ankle, and it occurs at the initial stage of a series of cyclical movements of the foot from landing to kicking off.When walking or running, pronation of the foot helps reduce the shock of the foot hitting the ground.People who do not have the ability to pronate the foot, when running, the impact force generated by each step will be transmitted to the leg and affect the normal movement of the calf.

When the angle between the heel and the ground is within a reasonable range, it is called normal pronation.Beyond the normal range, it is called hyperpronation (foot eversion).When there is no pronation action or the heel tilts out to the outside, it is called underpronation (pronation).Foot pronation should be considered when choosing a running shoe.How to judge foot pronation?Get out an old pair of running shoes and look at the wear on the soles, if the inside of the soles are thinner and more worn, then you are overpronating.Or you can ask a friend to help you observe. If the foot is tilted to the inside when running, the more the foot is pronated.

Excessive pronation can damage the shorter leg and the knee.

Runners with insufficient internal rotation have stiff foot muscles, and the arch of the foot cannot provide enough tension for kicking off the ground, so they need more cushioning performance than runners with normal internal rotation.There are specialized running shoes that correct for overpronation and underpronation.

2) Terms related to running shoes

Familiarity with some running shoe terms can help you choose and buy the right running shoes.Figure 4-1 introduces the running shoe structure.

3) Introduction to the structure of running shoes

Outsole: The thin layer of material at the bottom of the shoe is the outsole; the outsole is in direct contact with the ground, and its main function is grip and wear resistance.

Midsole: The thick layer of material between the outsole and the upper is the midsole, which mainly plays the role of cushioning and shock resistance.

Lateral Side: The outer side of the shoe.

Lining: The part of the shoe that protects the arch on the inside or side of the shoe.

Upper: The part above the midsole.

Shoe notch: The U-shaped and V-shaped structure on the upper part of the collar reduces the irritation to the Achilles tendon.

Heel: The plastic structure inside a running shoe that surrounds the heel; it holds the heel in place while running.

Outer Heel: Outer heel for heel stabilization and controlled pronation.

Motion control design components: Motion control design components can effectively control foot pronation; slight overpronation is not a problem, but severe overpronation and underpronation require timely correction.

4) Brief introduction to shock pad terminology

Shock-absorbing pad: It is a part of the midsole, which plays the role of cushioning and shock absorption.

Cantilever shock-absorbing design: It is a concave outsole design, a shock-absorbing design that will automatically open when the sole of the foot touches the bottom.

EVA material and leather (PU): There are generally two types of foaming materials for the midsole, EVA or PU. EVA is relatively soft and shockproof, while PU has high hardness and compression resistance.

Central cushioning pad: Cushioning EVA material is usually added to the heel and forefoot, which helps to reduce the impact of landing in the running state and reduce the weight pressure on the feet.

5) Overview of Sole Camber Terminology

Shoe last: It is the forming mold of shoes, also known as shoe tree.There are three kinds of shoe lasts: wood, plastic and metal.As shown in Figure 4-2, in terms of the curvature of the sole, shoe lasts can be divided into two types: straight and curved.

Straight shoe last running shoes: running shoes with a straight inner line or shoe midline, which have strong support and stability, and are suitable for runners with excessive internal rotation.

Curved last running shoes: As shown in Figure 4-2, the forefoot of this type of running shoes is inclined inward, which can withstand large plantar tension, and is suitable for runners with normal pronation.

6) Terms of shoe last structure

The flat shoe last is to put the upper into the last, add a fiberboard to the bottom, and then press it into shape; because the fiberboard is added to the sole as a booster, the sole is generally stiffer and has higher edge support.

The embedded shoe last is to sew the upper of the shoe, and then sew it on another inner sole made of soft leather to form a sock shape, then put it into the shoe last, pressurize and form it, and then glue the outer sole.

Hybrid lasts combine an inset last in the forefoot and a flat last in the heel to improve flexibility.This hybrid structure can be seen by lifting the insole.

7) Running Shoes Buying Guide

First consider the shock absorption effect.

Know your foot shape.

Choose running shoes that fit loosely.

Do you know the shape of your foot arch?High arch, normal arch or flat feet?You can check the shape of your foot arch through the "wet footprint foot shape test method": wet your feet, stand barefoot on a piece of paper or a dark floor, then lift your feet up, and pay attention to your own footprints .Compare according to Figure 4-4, and you can know the shape of your foot arch.

Runners with arched feet need to buy running shoes with good shock absorption, while runners with flat feet need to buy running shoes with strong support and control functions. See Table 4-1 for details.

Determine if you are underpronating or overpronating.

Runners with excessive pronation need stable running shoes, while runners with underpronation need running shoes with good shock absorption.

Determine if you are vulnerable to injury.

If you are injured while training, see a sports medicine doctor promptly to check for a biomechanical cause.Biomechanical conditions often include: underpronation, overpronation, and different leg lengths, and these symptoms often lead to training injuries.Runners with these symptoms can use orthotics for running training.Of course, you can also bring your own running shoes when you see a doctor and ask for professional advice.

Evening is the best time to buy shoes.

When you wake up in the morning, your feet are the smallest. Over time, your feet will gradually become swollen.When choosing running shoes, pay attention to wearing professional sports socks, which are thicker than ordinary socks.Walk around the mall a lot to try on your running shoes to see if they fit comfortably.Also, if you are using orthotics, bring them with you when shopping for running shoes.

Don't just look at the brand.

Try to avoid friend recommendation or star effect, and buy comfortable running shoes according to your foot shape and sports needs.It is recommended to go to a running shoe store to buy, where experienced shopping guides will recommend suitable running shoes for you.

Change your running shoes regularly.

Running shoes should be replaced regularly, otherwise wearing them for too long can easily lead to knee injuries and hip pain.Usually, the life span of a pair of running shoes is only 644-805 kilometers.A running journal is a great way to track your mileage, and it can also help troubleshoot training injuries.

8) Orthopedic insoles

Runners with deficiencies in sports biomechanics need to add insoles to running shoes, otherwise it will cause pain or training injuries.Orthotic foot pads can be tailored according to individual biomechanical deficiencies. This insole has a motion control function and can provide sufficient support for the sole of the foot.Orthotics are usually made of cork covered with soft leather and hard plastic.During production, a model is taken from the user's foot, fine-tuned on the special model, and the finished orthopedic insole can improve the runner's biomechanical defects.The use of foot correction pads should be done step by step, first for walking exercises, and then for running training after adaptation.Orthotics should be ordered by a podiatrist or sports medicine specialist.

In fact, some patients do not necessarily need custom-made orthotic pads. Inexpensive heel pads and ordinary orthotic pads can also correct the shape of the feet.For example: For runners with slight overpronation, adding a heel pad can improve foot pronation.Regular orthotics are sold by shoe size.However, if the pain gradually increases with the increase in running mileage, you should go to a professional institution to order a custom-made orthotic pad.

9) Low temperature non-slip mat
When running outdoors in rainy and snowy days, anti-skid pads should be added to the running shoes.When the Alaska garrison troops train in winter, soldiers will use non-slip mats.

2.running sportswear
Unlike other training programs, running is not a seasonal fitness activity and does not require specific clothing.In hot summer or severe winter, you can train on a treadmill (see Chapter 11 for details).Therefore, when running training in summer, you only need to prepare a set of short sleeves and shorts; in spring and autumn, you need tight sportswear and jackets; in winter, you need to keep warm, especially the head, hands and feet, and exercise according to the temperature. Clothes.Experience is the best teacher. You can't wear too much, otherwise you will sweat profusely after warming up, that is, after running 2000 meters.

Running socks are thicker than ordinary sports socks and have better shock absorption.But the price is a bit expensive, in most running training, it is recommended to wear running socks.

3.other running equipment

1) Heart rate tester
Heart rate monitors are often advertised in Running magazine and other fitness magazines.Some athletes use it to test their intensity, and the device usually includes a wrist monitor and a chest sensor; the chest sensor detects the heartbeat, which is then transmitted to the wrist monitor, which in turn shows the beats per minute.If you know your target training heart rate zone (see Chapter 1), you can train in that heart rate zone.Heart rate monitors are generally expensive and not necessary for running training.

2) Mirror
Reflectors should be worn on shoes or clothing when training for runs in low visibility conditions in the early morning or late afternoon, especially if you live in a city.Because drivers usually don't pay much attention to runners, safety work should be done.Also, you cannot run retrograde.

3) water cup

It is well known that in order to avoid dehydration, the water balance in the body should be maintained.Especially when running for more than 90 minutes in summer, you should carry a water bottle with you. You should drink about 280 ml (8 ounces) of water every half an hour of running (from the "Navy Seal Commando Men's Training Guide"). If you can get water on the way, You don't need to bring your own water.

4) Music player/MP3
Carrying a music player on long runs can reduce boredom.However, it is not recommended for use in urban areas as it can be distracting and easily cause traffic accidents.The use of such equipment is strictly prohibited for running training on military bases.

Section [-] running field

The ideal running ground should be a flat, firm, shock-absorbing sports ground.Table 4-2 describes the various running fields from low level to high level.

Other running venues include treadmills and a pool.Treadmills are the most popular fitness equipment at the moment. Even if you work on a boat, you can use them to keep fit.The treadmill has an excellent shock absorption function, and you can freely control the running speed and exercise intensity.However, the treadmill also has a disadvantage-it is boring, and running at the same speed in a constant environment is indeed somewhat boring, especially in long-distance running training. An MP3 or music player can relieve boredom and relax the mind.

Deep water running training is the main injury repair training program.Like running on the ground, running in deep water can effectively improve cardiorespiratory function, and can also reduce the pressure on damaged muscles and joints during training.This program is quite popular in many swimming fitness centers.

Section [-] Warm up and prepare for exercise

Warming up before running is good for stretching muscles and can avoid muscle strain caused by muscle stiffness.A stretched muscle is less prone to injury than a short, tight muscle because it draws more energy from the body.The warm-up exercise has another effect, which is to protect the tendon.The warm-up exercise before running mainly includes brisk walking or jogging for 5-10 minutes.Warm-ups are followed by stretches, including thigh and calf stretches, quadriceps stretches, glute stretches, abs stretches, ankle stretches, and more.Chapter 7, Chapter 8, and Chapter 14 of this book will introduce stretching exercises in detail.

Section [-] Relaxation and finishing exercises and stretching exercises
After running training, continue to walk for a while to relax muscles and joints.It is not advisable to sprint at the end of the training, and it is not advisable to stop exercising immediately after the training and take a rest, which may cause training injuries.Relaxation exercises help to return blood from the muscles to the heart and other internal organs, slow down the heart rate, and help the body return to pre-training levels.Proper relaxation training and stretching after running (see Chapter 7 for details) can prevent sports injuries.

Section [-] Running Stance

Running stance varies from person to person.Mainly pay attention to the following points during running training: landing cushion, stepping, body posture, and arm swing.

When running, the body should naturally relax.

1.landing buffer

With the exception of sprinters and speed runners, most runners are suitable for the transition from heel roll to toe landing cushioning technology:
1) Heel first;
2) While the knees are bent, the center of gravity falls on the soles of the feet;

3) Transition smoothly onto all five toes while simultaneously applying force and pushing off the ground.

At the end of a running cycle, the toes rotate the ankle slightly outward.Feet and ankles can be kept in a straight line with the calf.After landing, the center of gravity will fall on the entire sole of the foot.This means that the foot and ankle can effectively absorb shock from the ground, supporting and stabilizing the body in preparation for the toe-off.

2.take a step

The point of the stride is to land on the heel with the knee slightly bent.You can increase your speed by increasing your stride and cadence, and your knees will be raised to a higher position.Don't stride too far, or your heels will hit the ground before your knees bend.Excessive strides put too much stress on the knees, back and hips, which can lead to injury.If the stride is too small and the stride frequency is too fast, it is due to the lack of warm-up preparation. At this time, the muscles are tight and lack flexibility, so more energy is needed, which will reduce the running efficiency.When running, keep your steps light and your posture relaxed.

3.body position

The correct posture for running is: head up, chest straight, eyes looking straight ahead.Of course, the posture should also change with the terrain. When the road conditions are bad, pay attention to your feet to avoid stepping on gravel or falling into pits.When running or sprinting uphill, leaning your upper body forward slightly can increase your speed, but it can put pressure on your leg muscles and cause back and neck pain.Leaning back is not recommended, this position puts more stress on the back and legs and also creates a "braking" effect which reduces speed.When running, the posture is tall and straight, the gait is light, the shoulders are relaxed, the elbows are naturally bent, and the arms swing back and forth powerfully at the sides of the body.

4.arm swing

During running, arm swing can maintain the balance and coordination of the body, making the body swing more naturally and more in line with the rhythm of human movement.When swinging your arms, just remember not to show your elbows in front and your hands in the back, and swing naturally with your steps.Accelerating the arm swing can increase speed during sprints, but excessive arm swing is not recommended for long-distance running.

The sixth quarter officially started running training

Running training should be done step by step, pay attention to grasp the amount of exercise.In the early stage of exercise, the running speed should be limited to the feeling of no discomfort, and the running distance should be suitable for the feeling of not being strenuous. If the running distance is too large, it will easily lead to training injuries.When increasing the running mileage, a gradual approach should be adopted, and the increase in adjacent two weeks should be controlled between 10% and 20%.For example: After running 6400 meters, if you don’t feel uncomfortable, you can increase the amount of exercise to 8000 meters, and then continue to train with this new amount of exercise for a week or two. After you get used to it, increase the amount of exercise appropriately.In addition, the most important thing is to persist, to overcome inertia and persist in training.

Increase guidelines: weekly increase should not exceed 20%.

Most healthy people can run for 30-40 minutes without a break.For runners who can run continuously for more than 40 minutes, consider increasing the running distance.However, runners who cannot meet this standard should not forcibly increase the amount of exercise according to their own conditions, otherwise it may lead to sports injuries.In middle-distance running training, continuous running is more effective than accelerated running.

1.running frequency

The best frequency is to run three or four times a week, or long-distance training every other day.A weekly running plan should include a day or two of rest.Rest days are not without any exercise, but it is best to add auxiliary exercises such as cycling and swimming, which is not only conducive to muscle recovery, but also avoids muscle strain.

2.Running speed and exercise intensity

For running training for fitness purposes, the running speed should be limited without discomfort.If the running speed is too fast and the breathing is not smooth, it is inevitable that you cannot continue long-distance training.After high-speed running, you should perform tidying up exercises to relax tense muscles; if you don't do tidying up exercises, it is easy to cause injury.An effective way to assess whether exercise intensity is reasonable is to measure heart rate (see Chapter 1 for details).As mentioned above, continuous running is more effective than accelerated running in middle-distance running training.Table 4-3 presents some suggestions for improving running speed.

二者不可同时进行，否则会导致损伤。每周坚持跑步3次，每次持续30分钟，然后可以适量加长跑程。对于中期训练者而言，每周最好坚持跑32～48千米。每周的运动加量不宜超过20%。表4-4是9周32～64千米的跑步训练增量表。

Trainers can adjust the exercises according to their physical fitness and training needs.Another training method is to perform long-distance jogging training and sprint speed training on alternate days every week.Please note that if you feel overtired, please give up the increased volume and maintain the original distance running training, or take a day off and perform other replacement auxiliary training.On the basis of 64 kilometers of long-distance running training per week, trainers can easily conduct half-marathon training.

3.marathon training plan
Do 56-80 kilometers of long-distance running training every week. After one or two months, you can have a good endurance quality foundation, and then you can start marathon long-distance running training for a period of 3 months (12 weeks) (see Table 4- 5).In the weeks leading up to a marathon, mock exercises are a must.During the week of the race, however, only a few sprints will be available.The basic goal of the competition is to complete the race.

Other considerations
Watch your diet.The last meal before a marathon should contain plenty of carbohydrates and hydrogen compounds.See SEAL's Guide to Training in Style for a review of foods and energy drinks that are high in carbohydrates.

Gradually, control the intensity of exercise.

When you feel fatigued or have muscle cramps, stop running and do a relaxing exercise such as walking.

Pay attention to environmental factors such as temperature.When the humidity is high in cloudy and rainy days, pay attention to maintaining sufficient water in the body and the need for electrolysis in the body (see Chapter 11 and "Seal Commando Men's Training Guide" for details).

After training, please do a clean-up exercise, preferably with a hot bath.

After the body has fully recovered, continue training.

4.interval running
Intermittent running has a significant speed-up effect.Rational interval training should be implemented on the basis of strict measurement.Table 4-6 gives a specific interval running training program, and the following two points need to be paid attention to:
1. In order to improve anaerobic metabolism, the rest time should be slightly shorter than or equal to the corresponding training time (400 seconds for running 60 meters; 60 seconds for rest time).

2.为了提高有氧代谢能力，休息时间应短于相应的训练时间的1/2（跑完800米需要2分半钟；休息时间1分钟）。

In addition to interval training, you can also use other methods for training according to your own needs.For example, you can use a pyramid training method: start with a 400-meter running training, followed by a set of 800-meter training, then a 1200-meter training, then a 1600-meter training, and then perform 4 runs in order from long to short. Group training, ending with a 400-meter run.Between each set of training, it is best to jog for 400 meters or 800 meters. After the muscles and physical fitness have recovered, proceed to the next set of training.

Interval training is an effective form of physical training.

Section [-] Change training intensity

It is best to add lower-intensity relaxation training in between high-intensity training.If it is not for marathon training, it is best not to perform long-distance running training for two consecutive days, and wait for the body to recover before training.Adjust the exercise intensity according to your physical fitness.

Restorative training is important.

In running training, alternative auxiliary training such as cycling, swimming, and stair climbing can be carried out. These items can also effectively improve aerobic capacity.Restorative exercise can avoid muscle strain caused by single use of certain muscle (groups) (see Chapter 3 for details).Strength quality is a key factor to improve the overall running level, especially upper body strength training. It is recommended to perform strength training two or three times a week (see Chapter 6 for details).

Section [-] Common injuries and problems in running training
Overtraining caused by running too fast, too long, and too many times will often cause training injuries (see Chapter 12 for details).A recent survey summarizes the types of training injuries among male runners, as shown in Tables 4-7.

(End of this chapter)